Wednesday 140218

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds:

Row 200m

10 Iron cross, belly down

10 Scap push-ups

5 Dive bomber push-ups

10 Wall balls

Fitness & Performance

A.1: Metcon (AMRAP – Reps)

Tabata push-ups
This workout is done as one continuous piece. Once your eighth round of push-ups + rest are completed, head straight out in to the 2 mile run.

Score the total push-ups completed, as well as the time taken for the run and air squats.

A.2: Metcon (Time)

Run 2 miles

150 Air squats
2 mile turnaround is at Pine Street: follow Lytton Rd toward Bulimba. Turn right at Apollo Rd, and left up Brisbane Street. Pine Street is the second intersection.

Scale to 1 mile, or 1 kilometre.

Extra Credit

STR: Power snatch + hang power snatch + squat snatch (1RM )

Take 15 minutes to build to a max of the complex

SKILL: Metcon (Time)

150 Banded pull-aparts (use the lightest band you can, or the Crossover Symmetry cables. Please do not pull the cables to full stretch, as they will break).

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